How Will You Hit the Reset Button for 2022?

Are you ready for a fresh start in 2022?  Do you want to hit the RESET button?  I get it,  because I lived it for most of my life.   When we hit the reset button, it gives us power.  It gives us a sense of new direction and new possibilities.  But for many, the motivation starts out strong but disappears fast after a short time.  Why does this happen?  Why do we vow to do things we’re not capable of executing everyday?  Why do we set the expectation bar so high that failure is always the end result?

I know all about it.  I spent 25 years hitting the Reset button until I changed my approach as to HOW to hit the button.

Here are my tips to get you started and keep you going for 2022:

 1) FIND YOUR WHY.

Why do you want to change?  Why is it important to you? What will it take to keep you going?

If you’ve tried and failed in the past, it’s possible that your motivation wasn’t clearly outlined to include this important principle.  You need to narrow down to exactly what will keep you out of the frig at night or get your butt out of bed for a workout.  For me, I don’t/won’t ever go back to my old ways so I “Stay Ready So I Don’t Have to Get Ready”.

2) SET SPECIFIC GOALS.

Do you start every year vowing to lose a large amount of weight?  Instead, set small, time specific goals.

It’s about baby steps, 5-10lbs at a time.

But, it’s  not always about the number on the scale.  Maybe this is the year you train for a 5K or some other type of athletic event?  Find your WHY in your goals. For example, I was never the athletic type so proving to myself that I could run 3 miles (5K) without puking was important to me and it was one of my first goals when I started my journey.

3)  KEEP TRACK OF FOOD/ACTIVITY.

I promise this will be one of the biggest keys to your success.  You have to be realistic about what’s going on behind the scenes so you can be motivated to make and maintain changes.  Whether you use a smart phone app or write it down, do not leave out this important step.

So many times I hear, “Kathy, I eat right.  I don’t know why I can’t lose weight?”  Here’s my tough love speech……drum roll….

“Well, you’re obviously doing something wrong or you would see results”.  Yep, it’s that simple.  Maybe it’s your portion sizes?  Eating the wrong kinds of food late at night?  Too much processed foods or juices?  Success always goes back to the meal plan.  Don’t fool yourself.

4)  IDENTIFY ROADBLOCKS.

What has stood in your way in the past?  Are you in touch with the triggers and emotions that have caused you to lose motivation?  Think about these carefully.  Are you the one always picking up the slack at work?  Do you let your spouse or kids rule your schedule?

Write them down and plan accordingly to work around roadblocks.  You know what they are.  This year, come up with a plan to kick that crap to the curb.

5)  DON’T GO COLD  TURKEY.

The biggest mistake we make when we start out is trying to change everything at one time.  It’s not possible.  If it was possible, everyone would succeed the first time.  Take baby steps- make one change each week.  More water?  Less processed foods? More fiber? More sleep?   Zero in on the things that have stopped you before and pick one thing to change each week.  This is where your food/activity journal is a huge benefit to your planning process.  Your journal tells you where you can clean up the mess.

6) BE ACCOUNTABLE. 

This is a great way to keep the fire burning.  Find a gym buddy, hire a personal trainer or join an organization.  Find people who share your mindset and surround yourself with those that lift you up, not bring you down.

7) PLAN, PLAN, PLAN.

Your car doesn’t just drive itself to the gym and a healthy plate of food doesn’t magically appear in front of you.  Stop using your schedule as an excuse.  I know we have life hiccups but for the most part, you know where you need to be 90% of the time.  Stop the excuses and plan ahead.

None of this will be perfect, because you are Human.    You will have bad days.  You will have good days.  Don’t let the bad days dictate how you will finish 2021.  You are in control.

Get my book and you will have your own personal Cheerleader for 2022.  I will guide you through the process and help you with everything from your attitude to the workouts.  THE TIME IS NOW!

Holiday Sabotage – don’t fall for it!

Have you ever had one of these moments?? Of course you have- because you are Human. 

You go along with your day making good choices with your food.  Hec, you may have already paid good money to meet with your trainer and have your booty kicked?  Or you gave up something in your day to allow time to hit the gym?  And low and behold, you make a single choice that turns into a diet disaster.  What’s worse is that you’re having that out of body experience & watching yourself from the corner of the room and screaming to yourself :

“ARE YOU CRAZY?  DO YOU KNOW HOW HARD YOU WILL HAVE TO WORK TO UN-DO THAT ? “

The scary part is that you do.  We all do.  But, for different reasons, we turn out to be our own worst enemy when it comes to our food choices.  I don’t have a degree in psychology but,  as a former foodie, I know how easy it is to go to the gym but how much work it is to make good solid food choices. 

So, first things first.

Why do we do it?  Well, ask 10 people and I can promise you 10 different answers so I will speak for myself.

Before I began working out, I just ate well but would always cheat after a few days.  I would start over and over and over.  Then, I began working out but I had a new problem – I always felt I could out-train a bad diet.  I worked out like a crazy woman so therefore it was OK if I indulged…not understanding the concept between food and results.  I would hate myself for doing it, pinky swear 50 times that I would do better, and then do it again. 

How do we stop??  Well- that again depends on the person and what is driving them to the self-sabotage behaviors.  Here are my own tips as well as others I’ve gathered from clients:



1. Don’t beat yourself up.  Negative thoughts don’t need to be part of the process.  Make a vow with yourself that is was a slip up and it’s not going to define the rest of your day, week, month or year!  Brush it off and move on to the important things.

2. Designate a cheat meal.  Even if you are dieting, you need one meal that gives you the freedom to eat what you want.  If you’re following a meal plan that doesn’t allow for a cheat meal, you may want to re-think your program. 

3. Eliminate the crap food in your house.  I am a firm believer in “out of sight out of mind”.  You can’t reach for it at night time if it’s not there…get rid of it!

4. Put up reminders.  I love this one.  I have a client who has post it notes on her refrigerator that remind her that one cup of ice cream = 60 minutes on the elliptical or a bag of chips = an extra cardio session on the weekend.  This woman is a busy executive and has zero time for “make-up” cardio as I like to call it. 

5. Pay up.  Some people have a swear jar…make a jar to donate a dollar or two every time you eat something that you know you shouldn’t…maybe a little less sexy than the other suggestions but it can still work. 

6. Change your routine.  I really think this is the key to success.  If your routine is to stop at the coffee shop on the way to work and throw in a muffin or scone, stop.  If your routine is to go out to lunch every day, stop.  If your routine is to unwind at home with wine or crap food, stop.  There is a solution for every roadblock.  You have to figure out a way to work around the temptation. 

7. “In order to fly, you got to give up the S%*#! that weighs you down”.  I love this quote.  If you are surrounded by people, things, etc that are holding you back from your goals, move on. 


8. Baby Steps. If you try to change everything at one time, you are most definitely setting yourself up for self sabotage. Pick one thing each week to work on – food, scheduling gym time, planning, etc.

9. No, you are not a diet failure.  If the food was the easy part, everyone would be at their goal weight.  But, the fact is that it’s easier to go to the gym then eat the right foods all the time.  

10. Plan & plan some more.  Failure to plan is a plan to fail.  Simple!

I wish all of you a very blessed Thanksgiving with your family and friends.  Thanks for reading and cheers to your health and fitness!

My Do’s and Dont’s!

I am asked countless times about what I do and don’t do when it comes to my fitness regimen.  I’m always surprised by the myths that surround the process and the assumptions that are made regarding that of a successful routine.

But I get it- I was just as astounded when I started my journey to learn of others’ paths to success and was eager to learn of their tried and true methods for both eating and fitness goals.

Part of the journey is figuring out what works for YOU, not your neighbor, not your co-worker or your sibling.  The secret is to establish routines you can live with and maintain for long term success.

Here are my DO’s/ DONT’S:

1) I DON’T starve myself.   I DO eat every 3-4 hours.  Ask anyone who’s ever been with me for a long period of time throughout the day, I’m always looking for my next meal!  And I DON’T eat on the fly, I  DO have a plan for every day.   Whether it’s a prepared meal in my purse or a healthy stop on the way, I try not to leave anything to chance.

2) I DON’T do 2 hours of cardio/ day.  The very first thing your body adapts to when you start out is your cardio routine.  What I mean is that the more you do, the more you have to keep doing in order to maintain results.  I DO about 4-5 hours/week.  This is what works for ME and helps me maintain my current size.   If I’m getting ready for something, I will bump it up an hour or 2 for a few weeks until the important date.  But I do this knowing that the results are temporary and once I go back to my normal routine and calorie consumption,  my body will return to it’s previous state.

3) I DON’T use the same cardio each time.  I DO a combination of HIIT  ( High Intensity Interval Training) and moderate cardio.   Your body will eventually plateau if you’re not using some form of interval training HIIT ( sprints, etc) to mix it up.

3) I DON’T weight train every day.  I DO use body part splits because I feel that works best for me.  Here’s an example of my training schedule:

Monday-Legs

Tuesday- OFF, cardio only

Wednesday-Back/Biceps/Hamstrings

Thursday-Chest,Shoulders/Triceps

Friday-Legs

Saturday/Sunday- OFF, cardio only

4)  I DON’T obsess over every calorie I put in my mouth but I DO stay mindful of my meal plan and which combinations of foods that work for me.  I prefer to keep my calories around 1300-1500/day during the week with a combination of protein, good fats and lower carbs.  I have a cheat day on the weekend.  I don’t eat 3 large pizzas but I definitely don’t carry my cooler around all day.  Again, this is what works for me.

5)  I DON’T weigh myself everyday but I DO pay attention to how my clothes fit on a weekly basis and keep track of measurements on a monthly basis.  The scale is not your friend and will not always give you the most accurate account of what’s going on with your body.  I believe in the good ‘ol zipper test – how do your clothes fit on you?

6) I DON’T  live life like a Hermit.  I DO have a philosophy for my regimen: Work Hard, Play Hard.  I stay the course 90% of the time but when I want to let loose, well then that’s exactly what I do and I don’t stress over it.  Consistency is the key.

I encourage you to develop your list of Do’s and Don’ts along your fitness and wellness journey.  It will help keep you balanced and in the end it’s a reminder that you don’t have to trade all of the enjoyable things in life for a healthy lifestyle.

Please feel free to email me if you have any questions regarding this blog or any information I have posted in previous blogs.  Kathy@thetimeisnowfitness.com

I am available for online training as well-don’t hesitate to ask me about my services!

Summer Travel doesn’t have to mean Summer Disaster!

Here we are- in the heart and heat of the summer!   Many of my clients travel this time of year and this is the point where their hard work can become derailed if they are not careful.  All the months of meal planning and dedicated exercise is now put to the test. Yes, it’s definitely a challenge but with some extra planning, you can keep to your goals and not let a vacation or business trip get in your way.
 Whether you hit the road, skies or Caribbean, you don’t have to give up total control.  Today I want to share with you my personal tips for staying on track and not having twice as much work to do when you get home.

NUTRITION IS KEY:  

If you’ve been following a meal plan, then I doubt you’ve been eating a lot of meals outside the house. Going on vacation or business trips definitely includes more meals eaten on the go.  And while you may feel you deserve a break from all that chicken and broccoli, here are some tips to help you keep it together:
  • Just like you plan your vacation activities or business itinerary, spend some time planning where you will eat.  Go online and look at menus to see what will be the best choices for you.
  • Once you get there, don’t hesitate to ask your server how entrees are prepared. I can’t tell you how many times I’ve assumed that my dish was prepared a certain way and I was overwhelmed  when it arrived in front of me covered in a foreign sauce that was not good for me.  It’s hard to scoop that good stuff off to the side when your meal is already covered in it.
  • Better yet, ask for all sauces, dressings, gravies and condiments to be served on the side.
  • Substitute vegetables or salad for fattening side items.
  • Watch your portions- restaurants will always serve more than we’re used to and if you’re like me, it’s hard to not want to eat the whole thing if it’s in front of me.  I always ask the server to show me the portion size if possible.   See if someone at the table is willing to split it with you or decide you will leave some behind or take it with you if possible.

FLYING OR DRIVING?

  • If you’re on the road, you don’t have to go through the first drive thru you see, instead map out a local grocery store & between the produce aisle & cooked meats counter, you can whip up your own healthy meal.
  • One of the best pieces of advice to pack your food.  The last thing you want is to end up starving at the gas station and add 3 candy bars to your fill up or pay an exuberant amount of money for unhealthy munchies at the airport.
  • Another great tip, bring an empty water bottle to the airport.  Obviously you can’t take a huge bottle of water through security, and after you get through, you will have to pay a small fortune just to buy a drink.  So, take your own empty bottle & fill it up at water fountains.
  • And finally, call ahead to the hotel or resort to see if you can reserve a refrigerator.  If so, you can fill it with your own healthy snacks.  And if the mini bar key is staring you in the face, leave the key with the front desk so you won’t be tempted at midnight.

MOVE IT! 

Depending on the length of your trip, factor in some time to stay active.  If I’m away for less than three days ( and depending on the activity level of the trip), I usually don’t plan to visit the dumbbells or cardio equipment.  For example, last summer I took my kids to NYC.  With all the walking we did for 3 days, the last thing I was worried about was if I was going to visit the hotel gym.
Anything more than 3 days, I figure it out.  Here are some ideas when staying at a hotel, resort or cruise ship.
  • Check out the hotel fitness amenities before you arrive.  Many have a gym, pools, tennis courts or walking paths.  If you’re at a resort or on a cruise ship, you can find a scheduled fitness class to take.  The best time to workout is first thing in the morning.  Not only will you have it done, psychologically it can help you make better choices for the rest of your day.
  • No gym, no problem.  Use your own bodyweight for moves like body squats, lunges, push ups as well as resistance bands.   Just 20 minutes can do you body good.
  • Many hotels may not have a gym, but have an affiliation with local gyms in the direct area.  My gym works with several hotels here in the area.  Make the call to learn more.
  • Or you can decide that this is your scheduled break from your routine.  If my trip is short, say 2-3 days, I plan for a break.  I eat accordingly and I allow myself to not worry about the weights.  Anything more than 3 days, I will plan for a workout.

My last piece of advice is to STAY HYDRATED!  

This is NOT the time to skimp on your water intake.  In fact, I recommend that you increase your water consumption to include for an additional 30-40 oz of water.  Why?
  • A lot of the food we eat on the go will be higher in sodium ( especially restaurant food) and the water will help keep you flushed out.
  • If you’re on vacation, you may be consuming more alcohol than normal, and the alcohol has a dehydrating effect on the body.  The extra water will keep your body running smoothly.
  • The extra water can help trick your body into feeling full so you won’t be as tempted to overdo it .
Bear in mind that you are in control.  There’s always a way to stay focused and on track.  But, if you decide to use your vacation as a time to indulge, accept your decision and tell yourself that it’s only a short period of time.  Tell yourself you will not let one week of more food and less exercise turn into a whole month.  The key is to have more good days than bad days, and ultimately enjoying those days!

Planning = Success : 10 tips to get your week started in the right direction.

How’s your 2021 health and fitness resolutions working out so far?  You’ve probably figured out right about now that all the motivation in the world isn’t going to take the place of proper planning and execution.  

You went into this month like gangbusters and then WHOA…this stuff is hard!  Planning your gym time, shopping for clean food, preparing it and following through with your meal plan is challenging, but it doesn’t have to be so overwhelming that you throw in the towel. Start small habits now that will lead to a lifestyle that lasts forever.   

My best advice is to take each week at a time.  Each week poses different challenges so assuming that the same approach every week will work will not only set you up for setbacks, but it may derail you all together.  

Here are my tips for a successful week:

1) Review the calendar for the week and sync with other family members.  Plan your workouts and put them on the calendar. Sync with your family AND KEEP THE APPOINTMENT.  If you leave working out to a “how I feel when you I wake up” mentality,  it will not happen.  There will always be something to get in your way.  Pack a bag with your clothes, IPOD, gloves and get to work.  Don’t plan your workouts for 5am if you’re not a morning person.  You couldn’t pay me (well maybe) to workout before 7am.  I know my body and I don’t function well before that time.

2) Plan your workouts.  If you’re not following a designated program or working with a trainer, map out a plan for each week. Know what you are going to do each time you go to the gym ….and be prepared to have a back up plan.  If you planned to work legs but every machine is being used, have an alternative plan to work another body part.  

3) All crap food gets thrown away on Sundays.  Crap food manages to make it’s way in the house with entertainment leftovers, cheat day splurge meals, etc.   We don’t always plan for crap food to make it’s way in the house but it does….throw it away and make a fresh start.

4) Plan your dinners first.   Say what Kathy??  You want me to plan my dinners for the week?  What about the other meals? 

This has always been my “trick” when working with my clients from a nutrition aspect.  And this is why….so many times we go along in our day and eat great, right?  Healthy breakfast followed by your healthy snack followed by your healthy lunch followed by……UH OH – WHAT AM I GOING TO EAT FOR DINNER?  Welcome to your Diet Disaster Hell.

This is the time of day most people are starting to feel their blood sugar crash, they are pissed at the world for eating all this healthy food and not getting to eat their 3:00pm M&M’s and Coke .  Maybe they are hungry & experiencing cravings because they’ve started to cut out the crap and the instant gratification isn’t what it used to be (for now) ?  They say “middle finger to this” and eat poorly- which leads to choosing the wrong foods for dinner. 

Try this instead:
*Sync calendars so everyone is on the same page re: the commitments for the week. 

* Plan for the number of meals to be eaten in the home & how many family members will be in attendance.  Get every one’s input for meals and plan ahead for possible leftovers to be used for lunch the next day.

*If cooking isn’t your bag and you’re used to eating out or take out, invest the same money into healthy takeout meals made fresh each day.   Many companies have order forms online.  You place your order and have the food delivered to you or you pick it up once/week. PLEASE don’t buy Lean Cuisine, Healthy Choice or Weight Watchers frozen meals – it’s sodium laced processed junk.  Invest in yourself and buy fresh meals.

5) Pick a designated day to shop and cook food:  For me, I prefer to shop on Sundays. I spend about 1-2 hours chopping up vegetables, making 2 days worth of rice and preparing up 2 days of protein ( chicken, fish & turkey).  You can also make your meals and freeze for the week.  I prefer to cook fresh every few days. 

6) Organize your refrigerator and pantry.  Have your food readily available and in plain sight.  The easier you can reach for food after a workout or first thing in the morning, the better your results will be.

7) Keep a food/exercise journal each week.
This is always my “go to” solution for organization.  You may think you remember what you ate or how long you did cardio, but by the end of the week your brain is fried.  Keep a journal for each day. This is a great way to track progress and poke holes at your routine and make it better each week.

8) Make a check list for each day/night.  I have a list I follow every night before I go to bed: pack gym bag with clothes, pack supplements and food, charge IPOD, etc.  I even remind myself to set the coffee pot-THAT would not be a good thing to forget.  

9) Plan your Zzzzzz’s. Try to stick with a designated bed time and wake up time each day. Sleep is usually one of the most ignored components of fitness.  Your body needs it. Deprive it and it will set you up for all sorts of chaos, not to mention slow down your progress.

10) Plan for obstacles. That’s right.  Plan to have the best laid plans come to a screeching halt for one reason or another.  If you have to miss a workout or your healthy dinner just turned into a night with your colleagues or family, tell yourself that it’s not the end of your journey but another chance to learn how to work through the obstacles. 


I know it’s hard.  I’ve been there and still work every day on my lists and keeping everything in check.  But, everyday you put the wheels in motion is one more day closer to the finish line.

Thanks for reading and cheers to your health and fitness!